Strength Training Program

*Every day includes five minute warm up of light cardio and abs at the conclusión of each workout. The theory of the program is to concentrate on muscle overload thus emphasizing one muscle group per day.

*See dietary guidelines as well.

*Exercises are included, but it is very important to CHANGE the order of exercise, reps, weights, etc every workout to keep muscle confusion. For the most part, other than warm up sets, keep reps in the 6-10 range other than barbell exercise max sets. Add more sets on barbell power movements such as bench press, millitary press, barbell curls, squats, etc than shaping dumbell movements.

*Be sure to add drop sets/descending sets, supersets, negatives, etc to continually shock the muscles.

*Use free wts as much as possible, i.e. dumbells/barbells rather than machine wts. Do every set to muscle failure.

Day 1- Chest

a) Barbell Bench Press- 4 sets here. The most fundamental chest power exercise. Pyramid wts going up and keep rep sets Warm up set for 15, then 12, then 8, then 6, then max wt for 1.

b) Dumbell Flys- wide arc, nice and slow. 3 sets

c) Incline Barbell Bench Press same as flat barbell above 4 sets

d) Flat Dumbell Bench Press- 3 sets

e) Incline Flys- 3 sets

f) push-ups

Day 2- Back

a) chin ups/pullups- to failure 3 sets

b) Wide Grip lat pulldowns to the front- 3 sets

c) One-arm rows- 3 sets

d) T-bar or bent over barbell rows-4 sets

e) Mid row (cable) 3 sets

f) Reverse grip pulldowns 3 sets

Day 3- Shoulders/Traps

a) millitary press- 4 sets

b) clean and press-4 sets

c) upright rows-3 sets

d) side laterals-3 sets

e) front raises-3 sets

f) Dumbell or barbell shrugs- 3 sets

Day 4- off

Day 5- Bíceps and Triceps

Bíceps

a) Barbell curls- 4 sets

b) Ez preacher curls-3 sets

c) Standing alternate dml curls- 3 sets

d) Concentration curls- 3 sets

Triceps

a) Lying ez bar skull crushers- 4 sets

b) Close grip barbell bench press- 3 sets

c) Tricep cable pressdowns- 3 sets

d) Dips- 3 sets

Day 6- Legs

Quads

a) barbell squats free or smith depending on your knees- 4 sets

b) leg press- 4 sets

c) leg extensions- 3 sets

d) standing lunges-three sets

e) weighted step-ups on bench-three sets

Hamstrings

a) lying leg curls- 3 sets

b) stiff legged deadlifts- 3 sets

Calves

a) standing calve raise- 3 sets

b) seated calve raise- 3 sets

Day seven- off